The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (34 page)

Tomatoes, olives, and capers are classically Mediterranean. If you can find salt-cured capers, they are wonderful in this dish; just rinse them before adding. Complete the meal with brown rice and sautéed zucchini.

2 tablespoons extra-virgin olive oil

4 (5-ounce) sea bass fillets

1 small onion, diced

½ cup vegetable or chicken broth

1 cup canned diced tomatoes

½ cup pitted and chopped Kalamata olives

2 tablespoons capers, drained

2 cups packed spinach

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1.
Preheat the oven to 375°F.

2.
In a baking dish, add the olive oil. Place the fish fillets in the dish, turning to coat both sides with the oil.

3.
Top the fish with the onion, vegetable broth, tomatoes, olives, capers, spinach, salt, and pepper.

4.
Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 15 minutes, or until the fish is cooked through.

Sensitivity Alert

SUBSTITUTION TIP:
Salmon and cod also work well in this recipe.

PER SERVING

Calories: 273; Total Fat: 12g;

Total Carbohydrates: 5g;

Sugar: 2g; Fiber: 2g;

Protein: 35g; Sodium: 1038mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

Foil packet cooking is a trend that just keeps growing in popularity. Try this dish and you’ll see why! Wrapping the fish, vegetables, and aromatics in a foil package allows everything to steam in the oven, perfuming the fish with the chives. Serve this dish with rice so that it can sop up the flavorful cooking juices.

4 (5-ounce) sole fillets

Salt

Freshly ground black pepper

1 zucchini, sliced thin, divided

1 carrot, sliced thin, divided

2 shallots, sliced thin, divided

2 tablespoons snipped fresh chives, divided

4 teaspoons extra-virgin olive oil, divided

½ cup vegetable broth, or water, divided

Lemon wedges, for garnish

1.
Preheat the oven to 425°F.

2.
Tear off four 12-by-20-inch pieces of aluminum foil.

3.
Place 1 fillet on one half of a foil piece. Season with salt and pepper.

4.
Top the fillet with one-quarter each of the zucchini, carrot, and shallots. Sprinkle with 1½ teaspoons of chives.

5.
Drizzle 1 teaspoon of olive oil and 2 tablespoons of vegetable broth over the vegetables and fish.

6.
Fold the other half of the foil over the fish and vegetables, sealing the edges so the ingredients are completely encased in the packet and the contents won’t leak. Place the packet on a large baking sheet.

7.
Repeat steps 3 through 6 with the remaining ingredients.

8.
Place the sheet in the preheated oven and bake the packets for 15 minutes, or until the fish is cooked through and the vegetables are tender.

9.
Carefully peel back the foil (the escaping steam will be hot) and transfer the contents—the liquid, too—to a plate. Serve garnished with the lemon wedges.

PER SERVING

Calories: 224; Total Fat: 7g;

Total Carbohydrates: 4g;

Sugar: 2g; Fiber: 1g;

Protein: 35g; Sodium: 205mg

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES

Gremolata is a simple Italian condiment made of parsley, garlic, and lemons. In this dish, basil is used instead of parsley; basil provides great flavor and flavonoids, which help repair cell structure.

4 (5-ounce) skin-on salmon fillets

1 tablespoon plus

2 teaspoons extra-virgin olive oil, divided

¼ cup freshly squeezed lemon juice

1 teaspoon salt, plus additional for seasoning

¼ teaspoon freshly ground black pepper, plus additional for seasoning

1 bunch basil

1 garlic clove

1 tablespoon lemon zest

1 (8-ounce) bag mixed greens

1 small cucumber, halved lengthwise and sliced thin

1 cup sprouts (radish, onion, or sunflower)

1.
Preheat the oven to 375°F.

2.
In a shallow baking dish, place the salmon fillets and brush them with 2 teaspoons of olive oil.

3.
Add the lemon juice. Season with 1 teaspoon of salt and ¼ teaspoon of pepper.

4.
Place the dish in the preheated oven and bake the fillets for about 20 minutes, or until firm and cooked through.

5.
In a food processor, combine the basil, garlic, and lemon zest. Process until coarsely chopped.

6.
Arrange the greens, cucumber, and sprouts on a serving platter. Drizzle the greens with the remaining 2 tablespoons of olive oil and season with salt and pepper. Place the salmon fillets on top of the greens and spoon the gremolata over the salmon.

RECIPE TIP:
Basil will oxidize and turn brown quickly, so it’s best to consume the gremolata within hours of making it.

ACTION PLAN TIP:
If you’re using this recipe as part of the Paleo or Mediterranean Action Plan, double the quantities so you have enough leftovers for later in the week.

PER SERVING

Calories: 274; Total Fat: 12g;

Total Carbohydrates: 11g;

Sugar: 5g; Fiber: 5g;

Protein: 32g; Sodium: 908mg

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 20 MINUTES

Pineapple and coconut aminos give this recipe a tropical flair. Everything is baked together, which means you’ll have dinner in no time—and cleanup is quick too. Served alongside rice cooked in coconut milk and water and Avocado and Mango Salad (see
here
), you can close your eyes and feel the breeze.

1 tablespoon coconut oil

2 pounds swordfish, or other firm white fish, cut into 2-inch pieces

1 cup fresh pineapple chunks

¼ cup chopped fresh cilantro

2 tablespoons chopped fresh parsley

2 garlic cloves, minced

1 tablespoon coconut aminos

1 teaspoon salt

¼ teaspoon freshly ground black pepper

1.
Preheat the oven to 400°F.

2.
Grease a baking dish with the coconut oil.

3.
Add the swordfish, pineapple, cilantro, parsley, garlic, coconut aminos, salt, and pepper to the dish. Gently mix the ingredients together.

4.
Place the dish in the preheated oven and bake for 15 to 20 minutes, or until the fish feels firm to the touch. Serve warm.

SUBSTITUTION TIP:
Salmon works well in this recipe, too.

PER SERVING

Calories: 408; Total Fat: 16g;

Total Carbohydrates: 7g;

Sugar: 4g; Fiber: 1g;

Protein: 60g; Sodium: 858mg

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES